MIND the small stuff

With the CFSB program I find my self minding the small stuff more. (i.e. active shoulder with presses and HSPU, midline stabilization with squats etc.) Here has been the last couple of days.

Friday March 1, 2009
Front Squat:3x3--145, 155, 170--I was well pleased that I made that weight, just keep those elbows up.
Rest: then
15-12-9
BW Power Cleans
Burpees
15:14 My form starts to go with the power cleans toward the end, but it was a good workout

Saturday March 2, 2009
Shoulder Press:5x3--95, 105, 115--Need to work more on my right active shoulder
Rest: then
10-7-4 85# shoulder press. The goal is to do all 10 rest a minute all 7 rest a minute all 4 which I did. I contemplated 95# and glad I did not. My shoulders are still sore
The MetCon when I got home was as follows:

Suicide Run with KB or DB -

Best to use marked football field. Start at goal line. You will move the kettlebell up the field 10 yards at a time returning to goal line to do your pushups. Sprint back up the field to the KB and move it forward 10 yards. Time stops after your last round of pushups. Use 1 53lb KB. Make sure to alternate carrying arms.

1 round for time:
Take KB to 10 yard line. Sprint back to goal line. Do 3 pushups
Take KB to 20 yard line. Sprint back to goal line. Do 6 pushups
Take KB to 30 yard line. Sprint back to goal line. Do 9 pushups
Take KB to 40 yard line. Sprint back to goal line. Do 12 pushups
Take KB to 50 yard line. Sprint back to goal line. Do 15 pushups
Take KB to 60 yard line. Sprint back to goal line. Do 18 pushups
Take KB to 70 yard line. Sprint back to goal line. Do 21 pushups
Take KB to 80 yard line. Sprint back to goal line. Do 24 pushups
Take KB to 90 yard line. Sprint back to goal line. Do 27 pushups
Take KB to 100 yard line. Sprint back to goal line. Do 30 pushups

Time was 15:58 again the pushups are what got me. I also did not have a 53# KB so I used Josh's suggestion and carried the 35# KB in one hand and the 20# med ball in the other and switched arms each 10yards (thanks Josh)(that was sarcasm) Immediately after I ran a 400 with the time of 1:40 not bad

Today
Back Squat:3x5--175, 185, 195--A PR from last Back Squat which is what the CFSB program wants a PR each time
Rest: then
4rounds of the following:
7 of each
HSPU
30" box jump
Pullup
The box jumps and pullups were with a 20# vest.
Time 7:43 again a 400M run after 1:27
The Box Jumps should have been higher